posted June 26, 2000 09:27 PM            

Sugars can come from different types of carbs. There are the so-called 'simple' sugars which is what I mean when I use the word sugar. The simple sugars are found im many processed foods (sugar, sucrose, dextrose, fructose, glucose, etc...) and some natural foods such as fruits and honey. These sugars are already in a form that the body can use very quickly for energy (they need very little processing by the body) and can therefore have a larger impact on insulin and fat storage.

Then there are 'complex' carbs which can be found in both starchy foods as well as fibrous vegetables. Some complex carbs, such as white bread and spaghetti, are so refined that they are digested to simple sugars very quickly, and so I often don't recommned them for the same reasons. Whole grain and unrefined starchy carbs are a better choice for dieters. They're slower to eat, slower to digest to simple sugars, and come with a lot more fibre and vitamins and minerals than their processed counterparts. They're also more filling. Fibrous carbs are even more slowly digested than whole grains (because of the non-soluble fiber) and are also filling and full of micronutrients.

So my answer to your question would be that you don't need ANY sugar (in other words simple sugar) in your diet, but complex starches from whole grains and vegetables should be an essential part of your diet. Because I can't remember you vital stats re. weight, %bf etc... I'll just guesstimate your carb intake at around 150 grams per day. I would divide this up into 80-100 grams of starchy grains in your first 3 meals, and another 50-70 grams from fibrous veggies in your last 2 meals. The balance of your calories would come from protein and 'good' fat.

Does that help?